Wed 061217
CrossFit Effects - CrossFitCF: Metcon (Time)50 Box jump, 50 Push-ups, 50 Sit-ups, Row 500 meters 50 Pull-ups, 50 Back extension 50 Dips, 500m RowCF: Front Squat (3-3-3-3-3)OLY: Squat Clean and Jerk (1-1-1-1-1-1)
Tue 051217
CrossFit Effects - CrossFitCF: Bench Press (3-2-2-1-1-1)CF: Metcon (AMRAP - Rounds and Reps)AMRAP 20 min 15 Squats 12 Push-ups 9 Pull-upsExtra: Metcon (Time)1 Legless Rope Climb 20 Pistol Squats 16kg 1 Legless Rope Climb 18 Pistol Squats 16kg 1 Legless Rope Climb 16 Pistol Squats 16kg
Mon 041217
CrossFit Effects - CrossFitCF: Snatch (1-1-1-1-1)CF: Metcon (Time)21-18-15-12-9-6-3 rep Lunge steps 95lbs Thruster 95lbs Pull-ups Knees to elbowsOLY: Overhead Squat (3-3-3-3-3)OLY: Snatch Pull (3-3-3-3-3)
Sat 021217
CrossFit Effects - CrossFitPart: Metcon (Time)21-18-15-12-9-6-3reps Run 200 meters Bar Facing Burpees Snatch 95lbs
Fri 011217
CrossFit Effects - CrossFitCF: Snatch Balance (3-2-2-1-1-1)CF: Mary (AMRAP - Rounds and Reps)20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-upsOLY: Hang Snatch (1-1-1-1-1)
Thurs 301117
CrossFit Effects - CrossFitCF: Shoulder Press (3-3-3)CF: Back Squat (3-3-3)CF: Deadlift (3-3-3)Extra: Metcon (Time)10-8-6-4-2reps Burpee Box Jump 30" 20m Prowler 100kg